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Welcome to Huberman Lab Essentials, where we revisit past episodes for the most potent and actionable science -based tools for mental health, physical health, and performance.
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I'm Andrew Huberman, and I'm a professor of neurobiology and ophthalmology at Stanford School of Medicine.
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Today, we're talking all about habits.
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In particular, we're going to discuss the biology of habit formation and the biology of how we break habits.
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Habits are things that our nervous system learned, but not always consciously.
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Sometimes we develop habits that we're not even aware of until they become a problem, or maybe they serve us well, who knows.
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But the fact of the matter is that habits are a big part of who we are.
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In fact, it's estimated that up to 70 % of our waking behavior is made up of habitual behavior.
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So if habits are largely learned, consciously
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or unconsciously, we have to ask ourselves, what is learning? well learning is neuroplasticity neuroplasticity is simply the process by
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which our nervous system changes in response to experience
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but at the end of the day neuroplasticity is about forming new neural circuits new pathways by
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which certain habits are likely to occur
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and other ones are less likely to occur as many of
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you are well aware there are popular books about habits
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and there's a whole psychological literature about habits
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and those two areas point to some very interesting aspects of habits that I think are worth mentioning.
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First of all, is this notion of immediate goal -based habits versus identity -based habits.
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Immediate goal -based habits are going to be habits that are designed to bring you a specific outcome as you do them, so each and every time you do them.
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So maybe you're somebody that wants to get more of zone two cardio, for instance.
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That would be an immediate goal -based habit.
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If your goal is to get that cardio, maybe four times a week.
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Every time you do it, you could check off a little box and you'd say, okay, I did it, you met the goal.
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That is different than so -called identity -based habits, where there's a larger overarching theme to the habit, where you're trying to become,
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quote unquote, a fit person, or you're somebody who wants to be an athlete or something of that sort.
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It's where you start to attach some sort of larger picture about yourself
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or what it means for you to do that habit, where there's both the immediate goal, right?
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Complete the exercise, complete the session or whatever it is, check off that box, but that you're linking it to some sort of larger goal.
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Another thing that you'll hear out there in the literature is that it takes 21 days to form a habit.
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Some people say 18, some people say 21, some people say 30 days, some people say 60 days.
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So which one is it?
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Does it depend on the habit that one is trying to form
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or does it depend on the person that's trying to form the habit?
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Well, it turns out that there's excellent peer -reviewed data on this.
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There's a study published in 2010, first author Lally, L -A -L -L -Y.
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This study found that for the same habit to be formed,
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it can take anywhere from 18 days to as many as 254 days for different individuals to form that habit.
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So for those of you listening, some of you might be thinking, I can't believe that it would take some people 254 days to get into that habit.
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But as I said, people are highly variable.
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And if you can't form one habit easily, it doesn't mean that you can't form other habits easily.
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The mystery of why certain people can form certain habits more
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easily than others probably has something to do with how well people manage what's called limbic friction.
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Now, limbic friction is not a term that you're going to find in the formal neurobiological literature or even psychological literature.
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It's frankly a term that I coined to encompass a number of different pieces of the psychology and neuroscience literature.
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Limbic friction is a shorthand way
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that I use to describe the strain that's required in order to overcome one of two states within your body.
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One state is one of anxiousness, where you're really anxious, and therefore you can't calm down,
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you can't relax, and therefore you can't engage in some particular activity or thought pattern that you would like.
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The other state is one in which you're feeling too tired or lazy or not motivated.
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Both of those states, feeling too alert and too calm, if you will, relate to the function of the so -called autonomic nervous system,
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a set of neurons and hormones and chemicals in your brain and body that act as sort of a seesaw.
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You're either alert or calm.
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You're either asleep or stressed.
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Those two states are not compatible with one another.
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You've probably heard of wired and tired, but that's really once you've been very stressed for a long time to the point where you're exhausted.
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What does the autonomic nervous system have to do with any of this?
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Well, limbic friction is a phrase that can be used is to describe how much effort,
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how much activation energy you need in order to engage in a particular behavior.
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A lot of habit formation has to do with being in the right state of mind
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and being able to control your state of body and mind.
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So as we march forward, what you're going to find is that this phrase
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or this term limbic friction is going to be a useful metric or way for you to touch in with yourself.
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and address whether or not you are likely to be able to form a certain habit easily
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or whether or not it's going to be very challenging.
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And I'm going to teach you a way to measure your degree of limbic friction, that is how much activation energy it will take in order for you to execute a new habit.
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And I'm going to teach you how to measure your limbic friction
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and activation energy for how likely it is
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that you're going to be able to break a habit that you don't want to have.
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The other key concept for us to address that's really mainly found in the books and articles out there about habits, is this notion of what I call linchpin habits.
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Linchpin habits are certain habits that make a lot of other habits easier to execute.
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Now, the sorts of linchpin habits that I'm referring to are always going to be things that you enjoy doing.
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I'll just give you an example from my life.
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I happen to like exercise, not all forms of exercise, but I happen to like resistance training and I happen to like running.
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And for reasons that I'll get into a little bit later, or I place those activities typically early in the day because of the neurochemistry and the various types of hormones,
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et cetera, that are associated with performing those activities.
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But I really place those activities under the umbrella of what I call linchpin habits.
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Why?
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Because those particular habits are easy to execute because I enjoy them, but they also make a lot of other habits easier to execute.
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Things like being alert for work, things like making sure that I get good sleep the night before, things like hydration, things like making sure that I eat the foods
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that are better for me than maybe some of the other foods
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that I would more reflexively reach to if I weren't doing that training.
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So certain habits act as linchpins, meaning that they shift a lot of other things.
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They can control and bias the likelihood that, in this case, you or me, will perform other habits that are harder to access,
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that we have less of an affinity for.
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So again, there's three concepts that we need to include here.
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We've got identity -based versus goal -based habits.
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We've got the concept that different habits take different periods of time to adopt depending on the person and the habit, and that there are these, what I call, linchpin habits,
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certain habits that make other habits easier to execute.
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And those linchpin habits always, always, always are things that we enjoy doing.
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So now I'd like to shift to thinking about a particular aspect of habits, and that's habit strength.
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Habit strength is measured by two main criteria.
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The first is how context dependent a given habit is.
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So context dependence is, if you go from one environment to the next, do you tend to do the same thing in the same way at the same time of day?
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So for instance, brushing your teeth first thing in the morning, maybe some of you do that before breakfast, maybe some of you do that later, maybe some of you like me don't even eat breakfast.
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But when I travel, I tend to brush my teeth at more or less the same time of day, relative to when I wake up, as I do when I'm at home.
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So it's context independent.
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So it's a very strong habit, right?
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The other aspect of habit strength is how much limbic friction is required to perform that habit on a regular basis.
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This is extremely important because if you are in the process of building habits and consolidating those habits,
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then it's probably going to take more limbic friction to execute those habits.
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So these two aspects, context dependence, whether or not you're likely to do the thing regardless of where you are, right?
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On travel, at home, on vacation, with people around, not people around, et cetera, and how much limbic friction is required to execute
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that habit will tell you whether or not that habit is deeply or just shallowly embedded within your nervous system.
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The goal of any habit that we want to form is to get into what's called automaticity.
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Automaticity is fancy language for the neural circuits can perform it automatically.
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And that's the ultimate place to be.
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So what I'd like to do is to take the scientific literature of how the nervous system learns
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and engages in neuroplasticity and apply that to habit formation, habit maintenance, and if so desired, how to break particular habits.
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I'd like to give you a particular tool that's gleaned from the research psychology literature.
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I should mention that I learned about this from an excellent review article that's available online.
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It's called Psychology of Habit.
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The authors are Wendy Wood and Dennis Runger.
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This is published in Annual Review of Psychology.
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They're talking about the various ways that habits form in the nervous system.
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And they mention with each repetition of a habit, small changes occur in the cognitive and neural mechanisms associated with procedural memory.
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Procedural memory is holding in mind the specific sequence of things
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that need to happen in order for a particular outcome to occur.
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Let's say I want to get into the habit of making myself
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or someone else in my household a cup of espresso every morning.
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I would actually think through each of those steps, walk into the kitchen, turn on the espresso machine,
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draw the espresso, walking through each of those steps from start to finish.
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And it turns out just that simple mental exercise done once can shift people toward a much higher likelihood
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of performing that habit regularly, not just the first time, but as they continue out into the days and weeks that follow.
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So this procedural stepping through of the steps of the recipe
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or the series of action steps that are involved in sitting down to study and writing for an hour or generating exercise, whatever it is the habit that you're trying to learn,
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when you're doing that exercise, it sets in motion the same neurons that are going to be required for the execution of that habit.
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And so when you actually show up to perform that habit, it's as if the dominoes fall more easily.
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It's a lower threshold, as we say, in order to get the habit to perform.
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So for those of you that just want to be more habitual about certain things, be able to perform certain things more reflexively that you would like in your life,
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simply take the time, do it once, maybe twice, and just sit down, close your eyes if you like, and just step through the procedure of what it's going to take in order to perform that habit.
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The psychology literature, as I mentioned, and also the neuroscience literature
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strongly supports the fact that it is going to make it far easier for you to adopt and maintain that habit.
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So now I'd like to discuss a second
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and what I think is perhaps the most powerful tool for being able to acquire and stick to new habits.
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The tool that I'm referring to is something called task bracketing.
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We have in our brain a set of neural circuits that fall under the umbrella term of the basal ganglia.
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The basal ganglia are involved in action execution, meaning doing certain things, and action suppression, not doing certain things.
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In the experimental realm, these are referred to as go, meaning do, or no go, don't do certain things.
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So it turns out that there's an area of our basal ganglia called the dorsolateral striatum.
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It's very important for the establishment of behaviors that are associated with a habit, but not necessarily the habit itself.
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And beautiful studies in both animals and humans
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that record the electrical activity in the dorsolateral striatum find that the dorsolateral striatum is associated,
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meaning it becomes active, at the beginning of a particular habit and at the very end and after a particular habit.
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Hence the phrase task bracketing, it brackets the habit.
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Now this is very important because task bracketing is what underlies whether or not a habit will be context -dependent or not,
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whether or not it will be strong and likely to occur even
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if we didn't get a good night's sleep the night before, even if we're feeling distracted, even if we are not feeling like doing something emotionally,
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or if we are completely overwhelmed by other events.
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If the neural circuits for task bracketing are deeply embedded in us, meaning they are very robust around a particular habit,
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well, then it's likely that we're going to go out for that zone two cardio no matter what, that we're going to brush our teeth no matter what.
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In fact, brushing our teeth is a pretty good example because for most people, even if you got a terrible night's sleep, even if everything in your life is going wrong,
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chances are, unless you're very depressed, if you're going to leave to work or even if you're not, that you're going to still carry out the behavior of brushing your teeth in the morning.
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I would hope so actually, but you are probably less likely to perform particular habits that are not what you deem as necessary.
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But if you think about it, brushing your teeth, exercise, eating particular foods, maybe engaging socially in particular ways,
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you are the one that places any kind of value assessment on which ones are essential and which ones are negotiable.
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So task bracketing sets a neural imprint, a kind of a fingerprint in your brain of this thing has to happen at this particular time of day,
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so much so that it's reflexive.
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And as we'll talk about in a moment, There's a way that you can build up task bracketing so that regardless of what it is you're trying to learn,
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there's a much higher probability that you're going to do that thing.
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And when I say learn, meaning, let's say you're trying to acquire a habit that for you is really challenging.
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Maybe it's that you're going to write for an hour a day on a book project that you've been thinking about, or you're going to work on mathematics,
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or you're going to do any sort of thing that for you there's a lot of limbic friction.
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While it is important to think about the sequence of events that would be required in order to engage in that behavior, that procedural memory visualization exercise we talked about before, that will help.
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There is a way also
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that you can orient your nervous system toward this tax bracketing process
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so that your nervous system is shifted or oriented towards the execution of a given habit.
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So this is sort of like warming up your body to exercise.
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When the dorsolateral striatum is engaged, your body and your brain are primed to execute a habit
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and then you get to consciously insert which habit you want to perform.
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So in order to leverage the neural mechanisms of task bracketing in order to increase the likelihood
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that you're going to perform a particular habit, I have to break it to you that one thing that you've probably heard over and over
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about habit formation is not true.
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And what I'm referring to is this idea that
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if you are very specific about exactly when you're going to perform a particular habit, that you are more likely to perform that habit.
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And while that is true in the short -term, it is not true in the long -term.
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And the reason for that is that our nervous system tends to generate particular kinds of behaviors based not on time,
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but on our state, meaning what level of activation is taking place in our brain and body, how much focus we happen to have, how fatigued we are, how energized we are.
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So while schedules are important, it's not the specific time of day per se that's going to allow you to get into a habit
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and form that habit and consolidate that habit.
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Rather, it's the state that your brain and body are in that's important to anchor yourself to.
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And so now I'm going to present a very straightforward
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but neurobiologically grounded program by which you can insert particular types of habits
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that you want to perform at particular phases of the day, not times of day, but in particular phases of the day,
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because it turns out that particular phases of the day are associated with particular biological underpinnings, chemicals and neural circuits and so forth.
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It involves dividing the 24 -hour days into what I call three phases.
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The first is phase one, which is zero to eight hours after waking up, approximately.
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The second phase is the nine to 14, maybe 15 hours after you wake up.
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And the third phase is 16 to 24 hours after waking up.
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So we've taken the 24 -hour cycle, and we've carved it up into three phases, phase one, phase two, and phase three.
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Phase one, which again is zero to eight hours after waking, has a particular neurochemical signature.
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Regardless of what you do, the neuromodulators norepinephrine, as well as epinephrine, so that's noradrenaline and adrenaline, as well as the neuromodulator dopamine,
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tend to be elevated during that first zero to eight hours after waking.
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But in that first phase, your whole system is action and focus oriented.
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And we know that when you are action and focus oriented and because of the neurochemicals
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that are naturally released into your brain and body, that you will be more likely to overcome any limbic friction that stands in the way of performing particular habits.
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So as you list out or think about the various habits that you'd like to adopt in your life, take the habits for which you know Oh,
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there's the highest degree of limbic friction.
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They are the hardest for you to engage in.
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They require the most activation energy and put those in this zero to eight hours after waking.
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This will greatly facilitate your performance of those new habits.
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By placing them in this broader window of zero to eight hours after waking, what you're doing is you're creating task bracketing.
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You're making it such that your nervous system will predict
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when you are going to lean in against limbic friction in order to perform particular types of habits.
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Phase two, as I mentioned, is about, again, these aren't specifics, but about nine to 14 or 15 hours after waking.
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During this phase of the day, because of the circadian shifts in our biology, dopamine and norepinephrine and cortisol are starting to taper down just naturally,
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and a different neuromodulator, serotonin, is starting to rise.
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Serotonin is definitely going to be highest in this second half of the day, and tends to lend itself to a more relaxed state of being.
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There are certain things that we all can and should do during this phase two of each day
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that lend themselves to a state of mind and a state of body that is going to be beneficial
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for the generation and consolidation of certain types of habits.
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What are those things?
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First of all, as the day goes on, you should try if you can to start tapering the amount of really bright light that you're getting, unless it's sunlight.
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Talked about this before on the podcast, but if you haven't heard, viewing the sun as it's at what we call low solar angle, so as it's headed toward the horizon,
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but getting some sunlight in your eyes in the second half
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of the day can also be beneficial for a number of brain systems and psychological systems.
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Things like heat and sauna, hot baths, hot showers,
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those are terrific things to do in the second half of the day they tend to support this serotonergic
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or high serotonin -like state and lend themselves to more calm and relaxation.
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Basically, this phase two of the day is one in which you're alert, you are present, you are working, you are engaging socially, you're cooking dinner, probably paying attention to a number of things,
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but you should really be trying to taper off your stress level.
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So how do you leverage phase two of the day for habit formation?
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Well, given what we know about the neurochemistry of learning and memory, given what we know about task formation and its reliance on certain forms of neuroplasticity,
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the second half of the day is a terrific time
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to take on habits and things that you're already doing that require very little override of limbic friction.
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So these might be things that you could categorize in common terms as kind of mellower activities.
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It might be journaling.
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It might be that you already are performing music, or I should say practicing music regularly, or you're trying to learn a language, something that's a little bit challenging,
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but doesn't require a ton of energy in order to override that limbic friction.
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One of the hallmark features of those basal ganglia circuits for go
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and no go is that they are associated with certain neurochemicals, dopamine and serotonin, acetylcholine and other neurochemicals.
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And by placing particular habits at particular phases of the day,
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those neurochemical states start to be associated with the leaning in and the process of beginning and as I mentioned, ending those particular habits.
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And in doing so, they shift the whole nervous system toward being able to predict
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that certain things are going to happen at particular times of day, that you're going to be leaning very hard against limbic friction early in the day in phase one,
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and that you're going to be doing things that require less conscious override of limbic friction in phase two.
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And in doing so, set up this task bracketing system so
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that the individual habits that you're learning or
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that you're trying to learn have a much greater probability of being executed and consolidated, meaning that pretty soon they will just naturally become reflexive.
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Phase three of the 24 -hour schedule runs from about 16 to 24 hours after waking.
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During that period of time, there are a few things that are going to support being in a state of mind,
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state of body, that are going to allow neuroplasticity to occur, that are going to allow the rewiring that you've triggered during the waking part of the day to actually take place.
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Those things are very low to no light, meaning keeping your environment very dark or very, very dim.
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I don't think it's necessary to sleep in a room that's complete blackness, but for most people, keeping the room dark
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and keeping the room temperature low is very beneficial for getting and staying in deep sleep.
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A lot of people recommend putting a gap between your final bite of food and when you go to sleep at night.
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Some people will say that gap should be four hours.
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Other people say two hours.
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If you're me, I generally have something, I don't know, within two hours or 90 minutes of going to sleep, but it's not a big meal, but that's just me, and I fall asleep and stay asleep, fine with that.
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What if you wake up?
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The way I've cast phase three is that you're supposed to be in this deep slumber.
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You're not supposed to wake up at all.
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You're supposed to be in low light and your brain is rewiring and those habits are getting consolidated, et cetera.
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Well, if you're like me, you probably get up once in the middle of the night, perfectly normal, but a lot of people have trouble falling back asleep.
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Very important
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if you get up in the middle of the night to
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use a minimum of light in order to navigate your surroundings
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just as much as you need in order to safely do so because light inhibits the hormone melatonin, can make it very hard to fall back asleep if you inhibit melatonin.
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Again, neuroplasticity is the basis of habit formation and neuroplasticity and the rewiring of neural circuits happens in these states of deep sleep.
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So if you're not obeying this phase three, if you're not giving phase three the materials it needs
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and you're not avoiding the certain things like caffeine and bright light and stress during phase three, you're simply not going to be able to build those habits
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that you've been working so hard to trigger in phase one and phase two of the day.
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I fully acknowledge that many of the things
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that I've listed out here are things that I've encouraged people to do in previous episodes of the podcast and elsewhere.
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But really this is about habit formation.
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And the whole reason for placing particular types of behaviors at
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particular phases of the day is to set a framework for that task bracketing.
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Again, task bracketing and those circuits of the basal ganglia indicate
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that it's not just the neural circuits that are engaged by the task itself,
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but the neural circuits that are engaged before and after that task execution.
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That's what gets consolidated.
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So when you do things at particular phases of the day under particular conditions of neurochemistry,
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what you're doing is you're giving the brain a very predictable set of sequences that during sleep, it can start to put into your hard drive, if you will.
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It can really program it into your nervous system so that within a short period of time, hopefully within 18 or maybe even six days, or who knows, maybe even fewer days,
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you'll find that executing those behaviors is very, very straightforward for you
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and that you won't have to feel so much limbic friction or override so much limbic friction.
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Some of you are probably asking, okay, if I perform a particular habit during phase one, and then I do other habits during phase two,
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and I eventually get to the point where I'm engaging in those habits in a pretty effortless way, do I keep them in the same phase of the day?
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And the good news is the literature says it doesn't matter.
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And in fact, moving that particular habit around somewhat randomly can actually be beneficial to you
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because actually moving it from one time a day to the other is that context independence that we really are seeking.
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By being able to do the same thing that we want to do regardless of time of day or circumstances, that's how we know that we've achieved a real habit formation.
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That's how we know that the habit has been moved into certain components of our neural circuitry
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that just allows us to do it what seems like reflexively.
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Although earlier I pointed out that these aren't reflexes in the traditional sense.
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The reason for that is that this brain area, the hippocampus that many of you know is associated with learning and memory is not actually where memories are stored.
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The hippocampus is where memories are formed.
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It's where procedures like I talked about before, procedural memory of how you're going to execute a particular sequence where that's maintained.
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So that whole process of really leaning into something that's hard, then it becoming easier.
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And then eventually that thing becoming becoming more or less reflexive, involves a migration of the information in the brain.
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And once it's migrated out to a different location in the brain, at that point, it's achieved context independence.
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It doesn't have to be bracketed by, you know, your caffeine and your lunch.
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It doesn't have to occur immediately after your afternoon NSDR, but before your four o 'clock meeting on Zoom or something of that sort.
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So all this is to say that once something has become reflexive, you should play with it a little bit about time of day.
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If you want to keep it in the same phase of day, great.
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But if you one day decide you're going to exercise in the afternoon, next day you decide you're going to exercise in the morning and that's the habit that you're concerned with, that's terrific.
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If you're able to do that, that means that it's truly achieved context independence.
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It means that you have officially formed that habit.
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And as I mentioned earlier, much earlier at the beginning of the episode, the strength of a habit is dictated by how much limbic friction,
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that was one, and how much context dependence there is.
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So when it doesn't take much activation energy to get into the execution of that habit, and you can do it in any context, well, then you have formed a habit.
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Way back at the beginning of the episode, I promised you that I would deliver two programs that are geared towards habit formation.
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And I promised that I would give you ways in
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which you could gauge whether or not certain habits had moved from high effort, what I call high limbic friction, to reflexive.
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In researching this episode, I found a tremendous number of different systems for habit formation.
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I want to spell out a particular system that I think could be very useful to most, if not all people, that's rooted in the biology of habit formation,
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rooted in the psychology of habit formation, and that is entirely compatible with that phase one, phase two, phase three type program that I talked about earlier,
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but encompasses a bit of a longer time scale and really arrives at a kind of a system, if you will, for how to build in habits.
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And so this is, at least for sake of this example, a 21 -day system.
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I picked 21 days because that seems to be the average
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or most typical system for engaging neuroplasticity as it relates to the formation of new habits.
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So basically what this involves is you set out to perform six new habits per day across the course of 21 days.
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The idea is you write down six things that you would like to do every day for 21 days.
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However, the expectation is that you'll only complete four to five of those each day, okay?
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So built into this is a kind of permission to fail, but it's not failure because it turns out
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that this approach to forming habits is based not so much on the specific habits that you're trying to form,
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but the habit of performing habits, right?
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It's the habit of doing a certain number of things per day.
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So you set out to perform six.
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Now, another reason for not necessarily performing all six is that some activities probably shouldn't be performed each day.
320
For instance, in my case, if I were to weight train or even run every day, I'm of the sort or my biology is of the sort that I don't recover so well.
321
So I wouldn't want to do resistance training every day, but I might want to do it four days a week, for instance.
322
So by having six things in that list, I could shuffle out that.
323
particular activity on particular days of the week and simply do four or five other activities.
324
If you miss a day, meaning you don't perform four to five things, there is no punishment.
325
And in fact, it's important that you don't actually try and do what in the literature is called a habit slip compensation,
326
which is just fancy psychological language for if you screw up and you don't get all four or five in one day,
327
you don't do eight the next day in order to compensate after 21 days, you stop engaging in this 21 day,
328
deliberate four to five things per day type schedule.
329
And you simply go into autopilot.
330
You ask yourself how many of those particular habits that I was deliberately trying to learn in the previous 21 days
331
are automatically incorporated into my schedule.
332
How many of them am I naturally doing?
333
In other words, every 21 days, you don't update and start adding new habits.
334
You're simply going to assess how well, how deeply you've rewired your nervous system to be able to perform those six habits of the previous 21 days.
335
Many people are trying to cram so many new behaviors into their nervous system
336
that they don't stand a chance of learning all those behaviors.
337
What you may find is that you kept up two of those things very consistently throughout the 21 days.
338
And perhaps there was one of them that you did sporadically and that there were three others that frankly, you didn't manage to execute.
339
You may also be one of these people, one of these mutants that sets out to do six new things per day for 21 days
340
and performs every single one of them.
341
Terrific, more power to you.
342
In that case, for the following 21 days, let's see whether or not you can continue to perform those very same six things every day for 21 days.
343
And then, and only then, would you want to add more habits in.
344
So you could repeat this 21 -day process, you know, 21 days of new habit, 21 days of testing those new habits as whether or not they're reflexive or not.
345
But the idea is that this isn't something that you're doing all year long.
346
It's that you perhaps starting the new year or regardless of when you're listening to this, you set out to make that 21 day really the stimulus period in which the habits get wired in.
347
And then the following month and maybe even the following months
348
or periods of 21 days are really that kind of thermometer
349
or the test bed of how well you've embedded those particular habits.
350
And if indeed you want to continue to add new habits
351
or you find that certain habits that you weren't able to embed in your nervous system and make reflexive, you want to then bring those in, fantastic.
352
But it's only once you've achieved all those six habits as reflexive that you would move forward.
353
And the fact that habit slips, missing of particular habits and not doing all six is kind of built into the system, I think makes it a very reasonable one.
354
It's very adaptable to the real world.
355
And I think it's one that provided you obey the phase one, phase two, phase three type system that we talked about earlier.
356
If you do that, And I think there's a very high probability
357
that the habits that you try and form will achieve this context dependence
358
and that it will take progressively less and less limbic friction to perform them.
359
Thus far, we've almost exclusively been discussing how to form habits, but what about breaking habits?
360
Certainly many people out there would like to break habits that they feel don't serve them well.
361
One of the challenges in breaking habits is that many habits occur very, very quickly.
362
And so there isn't an opportunity to intervene until the habit has already been initiated and in some cases completed.
363
So it turns out
364
that the key to generating long -term depression in these pathways
365
is actually to take the period immediately following the bad habit execution.
366
And in that moment, capture the sequence of events, not that led to the bad habit execution,
367
but actually to take advantage of the fact that the neurons
368
that were responsible for generating that bad habit where we're active a moment to go
369
and to actually engage in a replacement behavior immediately afterward.
370
So let's give it an example.
371
Let's say you find yourself, you're trying to do focused work, you pick up your phone, you're disappointing yourself for picking up your phone.
372
You could, of course, just put it down and re -engage in the work behavior.
373
But if you were good at that, then you probably wouldn't have done it in the first place.
374
And so what turns out to be very effective is to go engage in some other positive habit.
375
This has two major effects.
376
The first one is you start to link in time the execution of a bad behavior to this other good behavior.
377
In other words, you start to create a kind of a double habit
378
that starts with a bad habit and then ends with a good habit.
379
So as I mentioned before, this might seem counterintuitive.
380
You might think, why would I want to reward the execution of a bad habit with a good habit?
381
I don't want to reward myself for the bad habit, but really what you're trying to do is you're trying to change the nature of the neural circuits
382
that are firing so that you can rewrite the script for that bad habit.
383
And so when people have applied this kind of approach,
384
it removes the need to have constant conscious awareness of one's own behavior prior to that behavior, which is very, very difficult to.. achieve.
385
Rather, what they find is
386
that they are able to engage in remapping of the neural circuits associated with bad habits in ways that are very, very straightforward, right?
387
Because you can always identify when you've done the thing you don't want to do, and then tack on to that something additional that's positive.
388
Now, the nature of that positive thing is important.
389
You don't want it to be something that's very hard to execute.
390
You want it to be something that's positive and fairly easy to execute
391
so that you're not struggling all the time to insert this on top of this bad behavior, whatever that bad behavior might happen to be.
392
And of course, I want to acknowledge that breaking bad habits is really hard.
393
So today we've covered a lot about the biology and psychology of habit formation and habit breaking.
394
My hope is that today you've learned both the biological mechanisms
395
and the practical tools by which you can start to establish habits that for you, you deem adaptive, healthy, and that are going to support you and your goals.
396
And that you can start to dismantle some of the habits
397
that you find to be unhealthy or maladaptive for you and for your goals.
398
And once again, I want to thank you for going on this journey of exploring the neuroscience
399
and the psychology of habit formation and habit breaking.
400
I hope it supports you in your goals.
401
And last but certainly not least, thank you for your interest in science.
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Từ vựng và ghi chú luyện nói cho bài học này
Bài luyện nói trình độ C1 này dựa trên video “The Science of Making & Breaking Habits”. Những từ được nhắc lại nhiều nhất trong bài: habit, particular, phase. Video này có 401 câu và 6740 từ để luyện shadowing. Phần lời nói dài 36:11. Người nói nói nhanh, khoảng 186 từ mỗi phút, nên sẽ có nhiều chỗ nối âm và nuốt âm. 83% số từ nằm trong 3.000 từ tiếng Anh thông dụng nhất; phần còn lại nên xem trước khi luyện.
Từ vựng quan trọng trong video
15 từ khó nhất trong video, kèm phiên âm và nghĩa:
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| friction danh từ | /ˈfɹɪkʃən/ | ma sát |
| bracket danh từ | /ˈbɹækɪt/ | dấu ngoặc đơn |
| neuroplasticity danh từ | tính dẻo thần kinh | |
| activation danh từ | /ˌæktəˈveɪʃən/ | kích hoạt |
| procedural tính từ | /pɹəˈsiːd͡ʒ(ə)ɹəl/ | theo thủ tục |
| consolidate động từ | /kənˈsɒl.ɪ.deɪt/ | củng cố |
| embed động từ | /ɪmˈbɛd/ | ấn, đóng |
| espresso danh từ | /ɛˈspɹɛsoʊ/ | espresso |
| neuron danh từ | /ˈn(j)ʊɹɑn/ | tế bào thần kinh, nơ-ron |
| neuroscience danh từ | khoa học thần kinh | |
| lend động từ | /ˈlɛnd/ | cho mượn, cho vay |
| insert động từ | /ɪnˈsɝt/ | chèn, nhét |
| probability danh từ | /ˌpɹɑ.bəˈbɪl.ə.ti/ | xác suất, khả năng |
| hippocampus danh từ | /ˌhɪpə(ʊ)ˈkæm.pəs/ | hồi hải mã |
| caffeine danh từ | /ˈkæfiːn/ | cafêin, cà phê tinh |
Cụm động từ bạn sẽ nghe
| Từ | Phiên âm | Nghĩa |
|---|---|---|
| wake up động từ | /ˌweɪk ˈʌp/ | thức dậy, dậy lên |
| pick up động từ | nhặt, lượm | |
| get up động từ | dậy | |
| sit down động từ | ngồi xuống, ngồi | |
| write down động từ | viết ra, ghi xuống |
Những câu đáng luyện lại
Các câu ngắn, trọn ý trong video mà bạn có thể dùng lại khi giao tiếp hằng ngày:
- Today, we're talking all about habits.
- You're either alert or calm.
- You're either asleep or stressed.
- What if you wake up?
- How many of them am I naturally doing?
Ngữ pháp trong video
Những cấu trúc người nói dùng nhiều nhất, kèm đúng cụm từ trong video:
| Cấu trúc | Trong video |
|---|---|
| Thì hiện tại hoàn thành tiếp diễn have/has been + -ing — việc bắt đầu từ trước và vẫn đang tiếp tục | you've been thinking · you've been working |
| Thì hiện tại hoàn thành have/has + quá khứ phân từ — việc đã xảy ra nhưng còn liên quan đến hiện tại | You've probably heard · we've taken · haven't heard |
| Câu bị động be + quá khứ phân từ — nhấn vào việc xảy ra, không phải người làm | is made · are designed · be formed |
| Mệnh đề quan hệ who / which + mệnh đề — thêm thông tin về người hoặc vật | somebody who wants · one, which is · behavior, which is |
Phát âm cần chú ý
Người nói dùng 158 dạng rút gọn, ví dụ you're, don't, I'm. Hãy nói theo dạng ngắn đúng như bạn nghe.
- Âm “sh” và “zh”: friction /ˈfɹɪkʃən/, activation /ˌæktəˈveɪʃən/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, socially /ˈsoʊʃəli/
- Từ dài — đặt trọng âm cho đúng: activation /ˌæktəˈveɪʃən/, procedural /pɹəˈsiːd͡ʒ(ə)ɹəl/, serotonin /ˌsɛɹəˈtoʊnɪn/, beneficial /ˌbɛn.ɪˈfɪʃ.əl/, consolidate /kənˈsɒl.ɪ.deɪt/
Những âm người Việt thường gặp khó:
- Cụm phụ âm cuối — đọc đủ từng âm, đừng nuốt âm cuối: dependence /dɪˈpɛndəns/, orient /ˈɔɹ.iˌɛnt/, straightforward /ˌstɹeɪtˈfɔː(ɹ)wə(ɹ)d/, lend /ˈlɛnd/, predict /pɹɪˈdɪkt/
- Âm /tʃ/, /dʒ/ và /ʒ/ — tiếng Việt không có, đừng đọc thành “ch” hay “gi”: linchpin /ˈlɪnt͡ʃˌpɪn/, procedural /pɹəˈsiːd͡ʒ(ə)ɹəl/, habitual /həˈbɪ.t͡ʃʊ.əl/, leverage /ˈlɛv.(ə.)ɹɪd͡ʒ/
- Âm /æ/ — mở miệng rộng hơn âm “e”: bracket /ˈbɹækɪt/, activation /ˌæktəˈveɪʃən/, ganglion /ˈɡæŋ.ɡli.ən/, hippocampus /ˌhɪpə(ʊ)ˈkæm.pəs/, caffeine /ˈkæfiːn/
Cách luyện với video này
- Nghe hết video một lần, chưa cần nói, và ghi lại những từ bạn chưa biết.
- Bắt đầu ở tốc độ 0,75×, nói đuổi từng câu, rồi quay lại tốc độ bình thường khi đã quen.
- Ghi âm giọng mình rồi so với bản gốc, chú ý các từ như friction, bracket, neuroplasticity.
Phương Pháp Shadowing Là Gì?
Shadowing là kỹ thuật học ngôn ngữ có cơ sở khoa học, ban đầu được phát triển cho chương trình đào tạo phiên dịch viên chuyên nghiệp và được phổ biến rộng rãi bởi nhà đa ngôn ngữ học Dr. Alexander Arguelles. Nguyên lý cốt lõi đơn giản nhưng cực kỳ hiệu quả: bạn nghe tiếng Anh của người bản xứ và lặp lại to ngay lập tức — như một "cái bóng" (shadow) đuổi theo người nói với độ trễ chỉ 1–2 giây. Khác với luyện ngữ pháp hay học từ vựng bị động, Shadowing buộc não bộ và cơ miệng phải đồng thời xử lý và tái tạo ngôn ngữ thực tế. Các nghiên cứu khoa học xác nhận phương pháp này cải thiện đáng kể phát âm, ngữ điệu, nhịp điệu, nối âm, kỹ năng nghe và độ lưu loát khi nói — đặc biệt hiệu quả cho người luyện IELTS Speaking và muốn giao tiếp tiếng Anh tự nhiên như người bản ngữ.